Biohack cold: how cryotherapy affects the body

In icy temperatures of up to -110 °C, the body experiences a targeted shock that triggers amazing effects: improved fat burning, reduced inflammation and even an increase in mental clarity. Cryotherapy, originally developed as a therapy for pain patients, is currently experiencing a real boom and is being celebrated as a wellness and longevity trend. But what exactly does this brief cold kick do to the body? And why do extreme conditions seem to benefit the body instead of harming it?

How does cryotherapy work?

Cryotherapy is an ideal example of hormetic stress. Hormesis describes a biological reaction in which a low dose of a stress-inducing factor causes positive adaptations in the body, while a high dose has a detrimental effect.

Targeted, controlled stress – in this case through cold – makes the body more resilient and activates its self-healing powers. Typically, hormesis improves physical and mental resilience as well as health in general. Cryotherapy has a variety of effects on the human body, which have been investigated in numerous studies. From supporting the immune system to improving athletic performance – the possibilities seem endless.

The effects of cryotherapy on the body

In icy temperatures, the body releases stress hormones such as adrenaline and noradrenaline and also activates anti-inflammatory mechanisms. The controlled exposure to cold stimulates the metabolism and the production of mitochondria, the “power plants” of the cells. This in turn optimizes energy and metabolic processes. Exposure to cold can also increase antioxidant enzymes, which reduces oxidative stress in the body and supports cell health.

In addition, cold therapy increases blood circulation and can promote the release of endorphins and other mood-boosting neurotransmitters. This leads to increased mental alertness and can reduce inflammation – particularly beneficial for people with chronic pain or inflammatory conditions.

Cryotherapy and its effects on the blood vessels

One of the most remarkable effects of cryotherapy concerns the blood vessels. The extreme cold of cryotherapy causes a rapid constriction of the blood vessels, which increases the flow of blood to the body’s core. This reaction triggers the so-called baroreflex, which regulates our blood pressure via the autonomic nervous system. The baroreflex preferentially activates the parasympathetic part of the nervous system, which is responsible for “rest and regeneration” and stands in contrast to the “fight or flight” reaction of the sympathetic nervous system.

After the session, the vessels expand again, improving blood flow and oxygen supply to the tissues. This dynamic adjustment can help to regulate blood pressure and promote vascular health.

Effect on the vegetative nervous system

This also demonstrates the effect of cryotherapy on the parasympathetic system: in a study of recreational athletes, whole-body cryotherapy led to increased heart rate variability, a marker for increased activity of the parasympathetic nervous system. Similar effects were also observed in healthy women and swimmers. This activation of the parasympathetic nervous system not only promotes relaxation, but is also associated with improved health and a reduced risk of mortality. Cryotherapy can therefore have cardioprotective effects and promote general well-being.

Anti-inflammatory properties of cryotherapy

The anti-inflammatory properties of cryotherapy are another reason why it is so popular. Exposure to cold reduces the release of pro-inflammatory cytokines while promoting the production of anti-inflammatory molecules. This can be particularly helpful for chronic inflammatory conditions such as arthritis. Studies have shown that patients who underwent regular cryotherapy sessions experienced a significant reduction in their inflammatory symptoms.

Cold gets the mitochondria going

Exposure to cold through cryotherapy has a direct effect on the mitochondria, the tiny power plants of our cells. The extreme cold shock causes the mitochondria to release more energy in the form of ATP (adenosine triphosphate) to keep the body warm in the cold environment and maintain its functions. This process challenges the mitochondria, causing them to increase their efficiency and divide more frequently – a process known as mitochondrial biogenesis.

The stress triggered in this way thus promotes a kind of “cell training”: old and inefficient mitochondria are broken down, while new, more powerful mitochondria are created. This change improves energy metabolism in the long term and increases cell health, which in turn leads to more vitality and better physical performance. A healthy, energy-efficient mitochondrial pool can slow down cell ageing and strengthen resistance to oxidative stress – a decisive advantage for all those who focus on longevity and high energy levels.

Strong psyche through cryotherapy

In addition, the cold treatment activates the endogenous opioid system, which significantly controls the perception of pain and general well-being. The release of endogenous opioids could explain why cryotherapy has a positive influence on psychological complaints such as depression and anxiety and can improve sleep.